How To Make Health Your Hobby: Dr. Kevin's Daily Routine
REVIEWED BY DR. KEVIN SCHULTZ
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Join Dr. Kevin Schultz on the Foundational Health Podcast as he takes you through a day in his life, sharing the journey that transformed his health over 27 years. Raised on a dairy farm in Wisconsin, Dr. Schultz's story is one of dedication, resilience, and a passion for health. Discover how he overcame significant health challenges and learn about the daily routines and practices that have made health his hobby.
From his morning rituals to his nutritional choices and exercise habits, Dr. Schultz provides insights and actionable tips to inspire you on your own health journey. Whether you're looking to improve your physical well-being or seeking motivation to make health a priority, this episode offers valuable guidance and inspiration. Tune in and start making health your hobby today!
From Rock Bottom to Resilience: A 27-Year Transformation
Dr. Schultz’s story is a testimony to the power of small, consistent change. Raised in a natural, farm-to-table environment, he enjoyed raw milk, garden-grown produce, and home-made meals—until college life shifted everything. Like many young adults, the freedom and stress of school led to late nights, fast food, alcohol, and inactivity. The result: a 90-pound weight gain, chronic fatigue, and eventually months confined to bed.
That health crash became the turning point. With no quick fix available, he began rebuilding one decision at a time—starting with a simple smoothie each morning and a commitment to move his body again. Over time, these humble beginnings evolved into a way of life that restored his energy, his mindset, and ultimately his purpose.
“I didn’t plan a 27-year journey; I just never stopped adding one small healthy thing after another.”
Health as a Priority — Not a Luxury
One of the most powerful truths in this episode is that health isn’t about having endless resources — it’s about choosing your priorities. Dr. Schultz and his wife, Sarah, intentionally simplified their lifestyle so they could invest in what mattered most: their well-being and their children’s health.
That means driving reliable used vehicles instead of new ones, choosing toxin-free mattresses over designer furniture, and spending their dollars on grass-fed meats and supplements instead of convenience food. Their motto: spend where it gives life.
When people say, “I’d do that if I could afford it,” Dr. Schultz gently challenges them:
“Your true priorities are reflected in where you spend your time and your money.”
He reminds listeners that it doesn’t require wealth to live well — it requires intention. Many of the healthiest habits he practices today, from stretching to prayer to hydration, cost little or nothing at all.
The Morning: Where Momentum Begins
Dr. Schultz wakes at 5 a.m., long before the rest of the world stirs. Those quiet hours are his time to align body, mind, and spirit. His morning isn’t rushed — it’s sacred.
Step 1: Reconnect and Re-energize
He begins with 30 minutes on his PEMF mat, using supportive neck and lumbar rolls to gently restore spinal alignment. This intentional stillness allows his body to wake gradually while promoting blood flow and nervous system balance.
Afterward, he splashes cold water on his face 10 times to stimulate the vagus nerve, creating a dopamine response that sparks alertness and mood. He follows with 30 seconds of gargling — another vagal activation technique proven to support brain health and reduce inflammation.
Step 2: Fuel Your Cells
Before eating anything, he takes amino acids to feed muscle tissue without breaking his fast. Then come his Foundational Four NutriDyn supplements:
Multivitamin for micronutrient coverage
Omega-3 fish oil for cardiovascular and brain support
Vitamin D3 + K2 for immune and bone health
Spore-based probiotic for gut integrity
He also includes methylated B-vitamins, NAC for detox support, and electrolyte-infused water to hydrate deeply.
Step 3: Enter the Healing Room
In his 10×10 “healing room,” Dr. Schultz layers his morning therapies in a practice he calls health stacking.
He prays and expresses gratitude while 963 Hz “God frequency” music plays softly. In front of his red-light and UVB panels, he performs mobility work: cat-cow, child’s pose, spinal hygiene stretches, deep squats, and shoulder mobility drills.
He then alternates grounding on a stone mat or stepping outside to face the sunrise, finishing with a three-minute cold plunge. This simple act strengthens mental resilience, boosts circulation, and reinforces the discipline that underpins all other habits.
Nutrition: Eating as God Intended
Dr. Schultz’s food philosophy is beautifully simple:
Eat what God created for food.
Eat it in a form that nourishes the body.
That means focusing on unprocessed, farm-grown, ancestral foods — not the hyper-engineered “products” of modern convenience. These ideas are explored more in depth in Jordan Rubin and Dr. Josh Axe’s book: “The Biblio Diet”.
His Daily Nutrition Rhythm
He practices 16-hour intermittent fasting, breaking his fast around 11 a.m.:
Meal 1: Wild-caught salmon or pasture-raised eggs, half an avocado, and an apple sprinkled with sea salt.
Meal 2 (2:30 p.m.): Post-workout protein with soaked nuts, A2 kefir, and sliced vegetables.
Meal 3 (7 p.m.): Grass-fed beef or salmon with organic potatoes and a mix of steamed vegetables.
His family’s dinner approach is communal but customizable — him, his wife, and his kids each seasons or mixes their bowl to taste. Variety comes not from complicated recipes, but from colorful, whole ingredients that rotate with the seasons.
The Weekend Rhythm
Weekends bring flexibility and fun: “egg bowls” with kimchi, avocado, and herbs, or “magic bowls” filled with kefir, nuts, raw honey, and fruit. These nutrient-dense bowls nourish the body while creating family connection. This reinforces that healthy food should feel joyful, not restrictive.
Fasting: Rest as Restoration
Beyond daily intermittent fasting, Dr. Schultz incorporates longer fasts for cellular repair and metabolic reset:
Weekly: 24 hours (Sunday 7 p.m. → Monday 7 p.m.)
Monthly: 40 hours
Quarterly: 72 hours
He views fasting not as punishment, but as partnership — with the body’s natural rhythm of renewal. Each fast becomes an act of surrender, clarity, and faith.
The Workday: Movement, Focus, and Flow
Dr. Schultz’s office is an extension of his wellness philosophy. Instead of fluorescent lighting and long hours of sitting, it’s built for movement and mental clarity.
He uses a standing desk, works barefoot on anti-fatigue mats, and keeps Baroque classical music playing to enhance concentration. Exercise equipment sits within reach — dumbbells, resistance bands, and a pull-up bar — turning his workspace into a mini-gym.
At 1:45 p.m., a timer reminds him to train. Between sets, he squeezes in paperwork or patient charting. This blend of movement and productivity keeps energy high and focus sharp.
His commute becomes learning time — a “mobile classroom” filled with podcasts, audiobooks, Scripture, and prayer. It’s another form of health stacking, where personal growth replaces wasted minutes.
Evenings: From Stimulation to Stillness
The Schultz family’s nighttime routine centers around the 10-3-2-1-0 rule for sleep hygiene:
10 hours before bed: No caffeine.
3 hours: Finish eating.
2 hours: Stop stressful tasks.
1 hour: Eliminate blue light.
0: No snooze button in the morning.
As the lights dim, they enter mellow mode — reading, playing quiet games, or watching a movie under orange bulbs or blue-blocking glasses.
Before bed, the family gathers for stretching, prayer, and gratitude in their “cabin room,” reflecting on their favorite moments of the day. They sleep on posture-supportive organic mattresses, wear toxin-free sleepwear, and use air filtration systems to ensure a pure, healing environment.
For Dr. Schultz, sleep isn’t just downtime, it’s repair and healing time.
The Mindset That Makes It Possible
Behind every supplement, stretch, and meal plan is a mindset rooted in gratitude and obedience.
“When I am physically healthy, I’m a better Christian, a better husband, and a better parent.”
Health is not vanity for Dr. Schultz. It’s stewardship. He teaches that caring for your body honors God’s design and amplifies your ability to serve others.
He closes this episode with a reminder: knowledge without action is powerless. True transformation doesn’t happen through information alone. It’s built through faith-driven consistency.
Three Takeaways to Start Today
Align your priorities with your purpose. Audit how you spend your time and money. If health matters, let it show up in your schedule and budget
Start small, stay consistent. Choose one habit this week and make it non-negotiable — morning hydration, gratitude journaling, or a 10-minute walk.
Create an environment that supports success. Fill your home with tools, light, and music that make healthy living easier and more inspiring.
Final Thoughts
Dr. Kevin Schultz’s “day in the life” isn’t meant to be copied — it’s meant to inspire. It’s proof that small daily decisions, made with faith and consistency, can rewrite your story.
If this episode motivates you to take one new step toward health, share it with someone who needs hope, structure, or encouragement.
Make health your hobby — and let your life become the proof.
Frequently Asked Questions
How long did it take Dr. Schultz to build his full routine?
Nearly three decades — but it evolved slowly. He began with two changes: daily smoothies and gym workouts. Over the years, he added one or two new habits each season until they became automatic.
What are the Foundational Four supplements?
A multivitamin, omega-3 fish oil, vitamin D3 + K2, and a spore-based probiotic — the nutritional building blocks for gut, brain, and immune health.
What does “health stacking” mean?
It’s combining multiple wellness habits at once — like doing mobility work under red light while listening to worship music. It saves time and compounds results.
How can beginners create a routine like this?
Start with a morning and an evening anchor. Choose one small habit for each (for example: morning hydration and nighttime stretching). Once those become natural, layer the next habit on.
Why is fasting such a key part of his protocol?
Fasting gives the digestive system rest, triggers autophagy (cellular cleanup), improves energy sensitivity, and cultivates discipline. It’s as much spiritual as physical.
Does Dr. Schultz ever “cheat” on his routine?
Yes — but intentionally. He emphasizes flexibility, not perfection. A missed workout or meal isn’t failure; it’s feedback. The goal is lifelong rhythm, not temporary restriction.
What role does faith play in his health journey?
Faith anchors everything. Gratitude, prayer, and biblical stewardship guide his choices. He views health as a calling — caring for the body as a temple of the Holy Spirit.
What tools does he recommend for home healing spaces?
Begin with the basics: red-light therapy, grounding mats or outdoor time, filtered water, non-toxic bedding, and a small area dedicated to stillness or stretching. These simple upgrades transform any space into a healing environment.
How does he keep his children engaged in healthy living?
By modeling it. Workouts, cooking, and evening prayer are family activities. The kids join naturally because health is part of their normal, not a set of rules.
What’s the single most impactful habit for beginners?
Sleep. Every system — hormonal, emotional, and immune — depends on quality rest. Master your nighttime routine, and every other habit becomes easier.
